HAMSTRING EXERCISES: BALL VARIANTS

Ball Hamstring Curls: Start with your hips lifted and body planked flat, shoulders and elbows on the floor, and calves/achilles on the ball. Pull the ball in, as you press your hips upward (maintaining your stiff core), until your heels are on top of the ball. Repeat!

Ball Inner Thigh Toss: Do these alternating with the ball curl between sets to activate the inner thigh (adductors). Simply toss the ball slightly higher than your feet and catch/squeeze with the the inner thigh. Drop the ball back to your chest/hands and repeat.

GLUTE EXERCISES

Smith Machine Glute Kicks: This traditional Donkey-Kick movement has been modified for a Smith Machine. The challenge is keeping the bar from twisting and locking the machine up! We use heavy duty rubber bands to keep the hooks "open". Place the notch in your shoe under the bar, knee slightly past the bar (away from your body). Press up, focusing on contracting the glute hard as you lock out at the top, pushing with your heel. Adding a "safety stop" right at the very bottom of the motion makes it easier to get in and out of position, and a spot to get the bar up off the stop really helps!

Barbell Glute Hip Thrusters: This exercise directly targets the glutes through loaded hip extension. Even though most people can move a HUGE amount of weight with this exercise (Lisa's done 225+lbs), more isn't always better! Start lighter and focus on really squeezing the glutes at the top of the movement. Build up the weight until you start feeling it EVERYWHERE, including the quads and lower back. When other muscle start to take over... You've gone too heavy!